Meals for Gut Health: Get your gut health on track with these simple rules.

Your gut microbiome comprises trillions of microbes, including bacteria, fungi, and viruses that live in your intestinal tract and contribute to digestive health. Probiotics are the good gut bacteria found in the gut as well as in certain foods. It provides several health benefits to the host, such as better digestion, strengthened immunity, clearer skin, and better focus and energy levels.

Eating for the healthy bacteria in your gut is one of the best ways to improve your gut health and prevent digestive disorders. This involves eating a balanced diet that contains different kinds of fruits, vegetables, protein foods, whole grains, fiber-rich foods, fermented food, and dairy or its alternatives. These foods contain dietary fibers known as prebiotics that feed the good bacteria in the gut.

Importance of Regular Meal Timings and Gut Friendly Recipes

Regular meal timings allow the body to absorb all the nutrients properly and maintain a healthy metabolic balance. Having a consistent meal schedule has been linked to weight loss, reduced metabolic risk, increased energy levels, and more.

Breakfast

Breakfast is the first and most important meal of your day. As the name suggests, breakfast refers to breaking the overnight fasting period. A healthy breakfast kick-starts your metabolism and provides you with the energy and nutrients to start your day. Here are some of the healthiest foods to eat in the morning.

#1. Eggs

Eggs make an easy and healthy breakfast choice. They’re a great source of protein and help you keep full for long. Consuming eggs in the morning can reduce your calorie intake at lunch and may support weight management. Eggs contain many essential nutrients and antioxidants that are vital for good health. They are versatile and go well with a variety of recipes.

#2. Oatmeal

If you prefer a quick and nutritious breakfast, give oatmeal a try. The gluten-free grain is made from rolled oats that contain a special kind of soluble fiber called beta-glucan. It helps to reduce your cholesterol levels, promotes a feeling of satiety, and prevents overeating. Choose plain oats over flavored ones and season them yourself to avoid any artificial ingredients.

#3. Chia seeds

Chia seeds are extremely nutritious and simple to prepare. They are also rich in omega-3 fats and fiber. A large portion of this fiber is soluble, which slows down digestion and keeps you full for extended hours. It also supports heart health by stabilizing blood sugar levels.

#4. Whole grain toast

Whole grain toast contains fiber and complex carbohydrates, which are digested fairly slowly and don’t spike your blood sugar levels. You can spread various healthy toppings on toast, including avocado, eggs, baked beans, tuna, and peanut butter.

#5. Yogurt parfait

Yogurt parfait is a cold dessert made using granola, fruits, and yogurt. The combination of healthy fats, fiber, protein, and natural sugars provide a long-lasting energy boost and makes it a great option to start your day. The protein in yogurt is easier to assimilate than in milk and it also provides the added health benefits of probiotics. Yogurt parfait is a healthier alternative to conventional desserts when you want to satisfy your sweet tooth.

#6. Idli with coconut chutney

Idli is made by fermenting rice and black gram (urad) dal, both of which have tremendous health benefits. Rice contains good carbohydrates and several micronutrients whereas urad dal is a great source of plant-based protein. It is often eaten with coconut chutney. Coconuts contain healthy fats and antioxidants that promote skin and hair health.

Beverages

A glass of healthy and refreshing drink is an ideal way to fix dehydration, cleanse your system, and boost your immunity. The following drinks are great options to have first thing in the morning:

#1. Kefir

Kefir is a fermented dairy drink that has the consistency of watered-down yogurt. It is incredibly beneficial for your gut health as it contains several different types of beneficial bacteria strains. It is a much more potent probiotic than yogurt as it is fermented by lactic acid bacteria and yeast which provide you probiotic bacteria.

#2. Bone broth

Bone broth soothes your gut and reduces inflammation in the body. The amino acids glutamine and gelatin found in bone broth can heal the intestinal lining and help treat a leaky gut, inflammatory bowel disease, support digestive health, and overall gut health.

#3. Celery juice

Celery juice contains high amounts of antioxidants that help to reduce inflammation in the body. It is hydrating, nutrient-dense, low in sugar, and has several benefits for gut health, especially if you retain its dietary fiber. Ideally, celery juice should be consumed on its own on an empty stomach.

#4. Ginger tea

You may drink ginger tea anytime during the day, but having it first thing in the morning soothes and strengthens your digestive system, prevents nausea, and relieves a scratchy throat. It may also help with menstrual pain and regulate high blood pressure.

#5. Fruit-infused water

Adding slices of fruit, herbs, or cucumbers turns plain water into a flavourful and vitamin-rich drink. It provides the much-needed hydration and flushes out toxins from the body.

#6. Sattu (roasted Bengal gram) drink

Gram flour drink is refreshing and is high in protein which makes it a great alternative to protein shakes. 

Foods to Avoid Eating for Breakfast

Since breakfast is eaten on an empty stomach, certain foods should not be eaten for breakfast, despite some of them being healthy. These include:

• Citrus fruits: Eating citrus fruits for breakfast produces too much acid in the body. The fructose in these foods may cause your digestive system to slow down and result in bloating if eaten on an empty stomach.

• White bread: White bread contains simple carbohydrates that cause a quick surge in your blood sugar levels followed by a sudden drop, leaving you feeling tired. Many companies mislead the consumers through the claims and appearance of their products. Brown bread isn’t always whole wheat bread. Make sure to read the ingredient list of the product to ensure it doesn’t contain refined flour.

• Salads: They contain a lot of fiber that puts too much load on an empty stomach. This may cause symptoms such as gas, bloating, and abdominal pain. It’s better to eat cooked vegetables either on their own or as a part of another recipe.

• Processed foods: Many common breakfast items including sugary cereals, ready-to-eat meals, processed meats, spreads, and granola bars contain high amounts of additives and should be avoided.

• Tea/coffee: Both tea and coffee are acidic and may disturb your acid-basic balance which can cause acidity and affect nutrient absorption. Moreover, your body is dehydrated when you wake up, and drinking tea or coffee makes it more severe. This does not mean you can’t enjoy a cup of tea or coffee in the morning, just avoid it on an empty stomach.

• Spicy foods: Consuming spicy foods on an empty stomach may cause heartburn, gas, stomach irritation, and other digestive issues.

Best Food Options for Lunch and its Healthy Recipes

Lunch gives you the energy and nutrients you need for the rest of the day to work efficiently. Whole grains contain complex carbohydrates that are higher in fiber and digest slowly, which means they are more filling and also help regulate blood sugar levels after meals.

Wheat is the most commonly consumed grain around the world. And although it is healthy if consumed in moderation, the problem is that we eat too much of it.

Here is a list of healthy grains you must include in your diet.

#1. Quinoa

Quinoa is consumed like a grain but it is actually a seed. It is gluten-free, nutrient-dense, and high in protein, which makes it ideal for weight loss. Its fiber content helps regulate cholesterol, and blood sugar levels and nourish the healthy probiotic bacteria in the gut. It can be replaced with rice and had with legumes. You can make quinoa patties or add quinoa to stir-fried vegetables or chicken.

#2. Buckwheat (kuttu)

Despite its name, buckwheat is not related to wheat. Instead, it is a gluten-free seed that boasts of many heart-healthy compounds and digestive enzymes such as trypsin which has antimicrobial and antibacterial effects. Buckwheat can be used in place of refined flour or wheat in pasta. They contain more fiber and protein than whole wheat pasta while being low in calories. It can also be used to make buckwheat flat bread and other dishes.

#3. Sorghum (jowar)

Sorghum is a gluten-free, high-fiber grain that provides several health benefits due to its nutritional value. It also contains several polyphenolic compounds that have anti-cancer effects and act as antioxidants that help to neutralize free radicals which cause premature aging.

#4. Amaranth

This gluten-free seed is easy to digest, low in calories, and an excellent source of protein. Due to its high calcium content, it can support bone health and prevent conditions like osteoporosis. Amaranth is also high in antioxidants such as gallic acid and vanillic acid which may protect against various diseases.

#5. Barley

Barley contains a majority of essential nutrients required by the body and can be used as a rice substitute. It acts as an appetite suppressant and helps reduce your cravings. In addition, it has anti-inflammatory properties that allow you to feel light after a meal instead of feeling bloated. The antioxidants in barley also improve skin elasticity and decelerate signs of aging.

Rotate your Foods

Adding variety to your diet benefits you in many ways.

• More nutrients: Different foods provide different nutrients and health benefits. For example, pine nuts and cashews are great sources of magnesium. But if you don’t include other nuts, such as almonds and hazelnuts, you may not get enough vitamin E in your diet. Similarly, consuming fruits and vegetables of varied colours provides different phytonutrients.
  
• Reduces the risk of metabolic syndrome: Studies have shown that consuming a varied diet lowers the risk of metabolic syndrome, which is a group of conditions that occur together and increases the risk of stroke, heart disease, and type 2 diabetes.
  
• May help in weight loss: Rotating your foods increases the microbial diversity in your gut, which is related to weight loss and better overall health.
  
• Prevents food sensitivity: Rotating your foods is a method of treating your food allergies and preventing the development of new allergies.

The best way to rotate your foods and add variety to your diet is to aim to eat all the colours of a rainbow every day and try one or two new recipes every week that use new ingredients and that is one essential way to boost your gastrointestinal system.

Snacks

Skip the chocolate chip cookies stashed away in your kitchen cabinet and try these healthy snack recipes instead.

#1. Flavoured fox nuts (makhana): Fox nuts make an ideal snack for weight watchers as they contain a lot of fiber and are low in calories. They are nutrient-dense and also help regulate hormonal imbalance.

#2. Homemade biscuits: Irrespective of what commercial biscuits claim, they are processed and contain artificial ingredients. Homemade biscuits are not only tasty but they are also incredibly healthy and are perfect for your tea time snack.

#3. Rice cakes with healthy toppings: It is a quick, no-cooking snack and there are endless possibilities for customization. They are an ideal option when you crave something crunchy and crispy. Rice cakes are available in both online and offline grocery stores.

#4. Sandwich: It is versatile, portable, and hassle-free. Sandwiches are as healthy as the ingredients it is made with and is often associated with comfort food. However, they can become monotonous as we are accustomed to making them in a certain way. Healthy and creative sandwich ideas allow you to relish the good old sandwiches without compromising on taste.

#5. Puffed rice chaat: It is a savoury snack that typically contains puffed rice, vegetables, spices, and condiments. It is a great option for days when you have taste fatigue and are running short of time.

Dinner

A satisfying dinner is important as feeling hungry at night may keep you from falling asleep, while overeating may cause disturbed sleep. A healthy dinner features a balance of protein, vegetables, grains, and healthy fats. Your growth hormone levels increase at night, which plays an important role in weight loss. Nighttime snacking reduces your growth hormone levels. Adding healthy fats to your diet promotes satiety, reduces your sugar cravings, and helps avoid late-night snacking. One should avoid eating too many complex carbohydrates at night as they take longer to digest and the extra energy is stored as fat by the body.

Benefits of including Soup in your Dinner

Your body winds down during the night and doesn’t need as many calories. Soups are typically low in carbohydrates, contain fewer calories, and are easily digested. They have high water content and fill you up faster and don’t leave you feeling stuffed. In addition, increase your vegetable intake, especially if you don’t consume a lot of vegetables otherwise.

However, not all soups are healthy. Soups served in restaurants or soup mixes often contain excessive amounts of sodium and thickening agents such as corn starch, refined flour heavy cream, and more. When prepared with the right ingredients, homemade soups can be comforting and while providing multiple nutritional benefits.

Healthy Dinner Recipes

Making wholesome dinners at home doesn’t have to be a complicated process. Here are some simple dinner recipes for your busy weeknights.

#1. Rajma Chawal: Some people believe that Rajma Chawal is fattening or unhealthy, especially if consumed at night. But that’s not true. Rajma Chawal is a great protein source as it contains all 9 amino acids. It has a low glycemic index and contains many essential nutrients. Moreover, the spices used to make Rajma help avoid gas production, which is often the case while consuming beans.

#2. Khichdi: It is a wholesome comfort food made with rice, lentils, and vegetables. Khichdi has a soothing effect on your intestine and stomach. Moreover, it gives you a break from heavy foods loaded with spices. It is also suitable for babies and elderly people.

#3. Vegetable Wrap: Wraps can be a healthy option depending on their ingredients. A healthy wrap is made with lots of colourful vegetables, light seasonings, and whole-grain wraps, all of which make a delicious and quick dinner.

#4. Soy Biryani: It contains more protein than traditional biryani and is equally mouth-watering. Soy contains omega-3 fats and other micronutrients and its meat-like texture makes it a good substitute for chicken biryani.

Why you should avoid desserts at night?

Desserts contain simple carbohydrates and are high in calories. Studies show that eating sweets may keep you up at night and is linked to poor sleep quality. While a sweet treat may make you sleepy after dinner, eating sugary foods before bedtime raises your blood sugar levels which later crashes whilst you’re asleep. This increases your cortisol levels and wakes you up at night.

Moreover, consuming a dessert at night may cause you to gain weight. If you want to eat a dessert, try to have it in the morning. This way, you have the entire day to burn the calories.

Soups and Smoothies as Meal Replacements

The difference between soups and smoothies is that soups are savoury and are typically served hot. They are either vegetable-based or contain meat. Smoothies, on the other hand, are cold beverages made by blending together fruits, a liquid base, and other ingredients. Soups and smoothies can be used as meal replacements, as long as they contain enough carbohydrates, protein, and fat.

Soups

Evidence suggests that eating soups before your main meal may help reduce your calorie intake during your main meal. Adding lean protein to your soup such as lentils, beans, and chicken can keep you full. You may eat healthy salads with a light dressing along with your soup to complete your meal.

Smoothies

Meal replacement smoothies are great when you are on the go situation. They are also low in calories than a regular meal, which can effectively reduce your daily calorie intake. Smoothies contain fruits and vegetables that are high in fiber and help you curb your hunger. They are much better than juices as they retain the fiber and don’t raise your blood sugar levels.

If you are replacing two or three meals with soups or smoothies, make sure to consume at least 1200 calories per day and talk to your nutritionist before starting a new diet.

How exercise and diet affect your gut health?

People often think that if they eat healthily, they don’t have to exercise much, or vice versa. However, both diet and exercise aid weight loss and improve your health.

Regular exercise escalates your weight loss efforts. It stabilizes your hunger hormones and helps control your appetite. It also allows you to be more flexible with your diet by increasing your metabolic rate and burning extra calories. Additionally, it supports your heart health, improves cognitive functions, and keeps your gut healthy. And according to expert, exercise help in regular bowel movements.

Moderate exercise is considered to be the safest and most effective for good health. Aim for at least 30 minutes of moderate exercise every day. This may include brisk walking, jogging, cycling, swimming, and yoga.

Recommendations

1. Embarking on the journey of smart eating with gut health recipes, Biotics 8 can serve as a fundamental complement. This supplement is carefully crafted to align with your nutritional goals, providing a spectrum of probiotics and prebiotics that work in concert with your gut-friendly culinary endeavors.

2. As women focus on the basics of smart eating through gut health recipes, including Yourbiology Gut+ can offer an added advantage. Designed with the specific digestive needs of women in mind, this supplement provides an extra layer of support, synergizing with your healthy recipes to promote a well-balanced and nourished gut microbiome.

Conclusion

Eating the right foods at the right time of the day ensures that you eat in accordance with your body’s natural cycle. A healthy diet is not just about what you eat, but also how, when, and how much you eat.

Minor changes in a recipe can make it much healthier and more nutritious. Adding foods such as yogurt or kefir to your smoothies provides the added benefits of probiotics. Similarly, you can add miso soup or kimchi to your soups.

Similarly, cooking techniques affect the dish just as much as the ingredients of the dish. Preparation methods can bring nutritional variety to your recipes. Sautéing and steaming are one of the best ways to retain the nutrients of the food.